Pullups and traction for climbing

Pullups are a great exercise for climbing, here's why: It increases your overall upper body strength, especially in the muscles we use for climbing. It helps your traction and lock-offs.

1. pullups can be done both explosively and slowly. Here's a quick run-down of the differences:

Explosive pullups provide maximum strength. Slow pullups lean more towards endurance. Max strength can also be achieved by doing weighted pullups, provided you stay at a high enough weight that you can do a maximum of 3 full repetitions.

2. It's important not to get caught up in the scenes.

3. Make sure you start Long down and get Long up as high as possible, i.e. utilize full range of motion.

There are many variations of pullups, here are some general pointers on how to keep good form.

1. activate your shoulders so you don't hang down by your arms. You can clearly see if they are not activated as it looks like your arms are hanging over your body.

2. Pull the bar up to across your chest, rather than over your chin.

3. Is the exercise too heavy or have you never done a pullup before? Then get help, we have elastic bands in all our gyms that can help build strength and muscle memory.

How many and how often?

If you can do between 1-10 pullups, we recommend doing 5 sets of 8 pullups, done 3 times a week for 10 weeks.

If you can do +10 pullups at once, you can start adding weight. Start with about half your max weight and do sets of 5x5. This is also done for 10 weeks at a time.

Make sure to vary your hand placement and class 3 minutes rest between sets.

Good training!